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  • Writer's pictureTobey Alexander

Autism and Overthinking; A Recipe for Burnout and How to Positively Cope


Living with autism can present unique challenges, and one of the most common struggles experienced by autistic individuals is overthinking. Overthinking, or the tendency to excessively analyse and ruminate on thoughts, can have a significant impact on mental health and well-being. When combined with the demands of daily life, it can lead to a state of chronic exhaustion known as autistic burnout. Recognising the signs of burnout and understanding the link between autism and overthinking is crucial in order to provide adequate support and prevent further mental health issues. In this blog, we will explore the connection between autism and overthinking, delve into the signs of autistic burnout, discuss coping strategies to break the cycle, and emphasise the importance of downtime for nurturing mental health. I will also highlight some of the strengths of autism and how individuals can harness them to overcome overthinking and thrive. Whether you are an autistic person navigating the challenges of overthinking or someone who supports or works with autistic individuals, this blog aims to provide valuable insights and practical tips for positive coping.


Understanding Autism and Overthinking: The Link and Impact on Mental Health

Understanding the link between autism and overthinking is important to see the impact on mental health in autistic individuals. Autism is a spectrum condition, it affects individuals in different ways, with varying needs and traits. It is important to use language that feels comfortable for individuals when discussing autism, as preferences may vary. I'm fairly open with my autism but there are words I struggle with, that;s just personal to me and I come across many people who prefer one term over another so it's important to get it right.


Some common traits experienced by autistic individuals include difficulty recognising and understanding other people's feelings, as well as expressing their own. Autistic individuals often prefer familiar routines and may feel anxious or upset about unexpected changes or unfamiliar situations. Additionally, they may have highly focused interests or hobbies and may take longer to understand information. Now these can be coupled together or in isolation, to extremes or manageable (for me I have an interesting ability to recognise music from films - even ones I haven't seen and may have seen a trailer only. I also quote films a LOT which can get quite annoying!)


Overthinking can be triggered by something as simple as a conversation, or even a phrase or word. My mind can go down rabbit-holes of "what if" and "what does that mean" fuelled by the fact I struggle to see hidden meaning and take things on face value. That doesn;t stop me following the rabbit down the hole and spending a lot of time focusing on something that might not even be the meaning or purpose of a conversation. I can spend so much time on something irrelevant but feels important to me at the time.


While autism presents challenges, it is important to recognise the positive aspects that autistic individuals may possess, such as being more creative, determined, focused, or accepting than others. However, experiencing these traits does not necessarily mean someone is autistic. It is recommended to discuss these traits with a doctor if they are always present and significantly impact life, as it may be worth exploring a diagnosis.


It is important to note that a significant number of autistic people also have a mental health condition, such as anxiety, depression, ADHD, or OCD. However, further research is needed to fully understand the link between autism and mental health. Again, this is down to the individual and not a given but co-existent conditions is increasingly prevalent across neurodiversity not just autism.


Autistic individuals may require additional support and resources to maintain good mental health. Providing resources and information to help autistic individuals and their loved ones access the support they need is crucial. This includes coping strategies, understanding autistic burnout, and recognising the impact of overthinking on mental well-being. I've touched on it before but one-size-fits-all doesn't really apply and it's important to identify and provide the most appropriate and reasonable adjustments to help neurodivergent individuals thrive.


By understanding the link between autism and overthinking, we can better support autistic individuals in managing their mental health and promoting overall well-being.


Recognising the Signs of Autistic Burnout: From Chronic Exhaustion to Reduced Tolerance

Autistic burnout is a state of chronic physical, emotional, and mental exhaustion that severely impacts the wellbeing and quality of life of autistic people. It is a condition that has only recently started to be researched, but it has been talked about by autistic individuals for a long time. The more understanding we get from academia, the more we will see awareness increase and support mechanisms and processes become more commonplace.


One key characteristic of autistic burnout is its duration. Periods of burnout can last for hours, days, weeks, months, or even years, and some people never fully recover from it. This prolonged state of exhaustion can have a significant impact on an individual's ability to function and engage in daily activities.


Autistic burnout often occurs during developmental transitions and stressful life events when demands exceed coping abilities. These transitions can include moving to a new school or starting university, changing jobs, relationship adjustments or even a simple break in routine which can be overwhelming for autistic individuals. Additionally, sudden changes and disruptions to routines can trigger burnout, as autistic individuals rely on predictability and structure to manage their daily lives.


There are several factors that can contribute to autistic burnout. Coping abilities become overstretched and ineffective, leading to a depletion of internal reserves. The strain and effort of masking autistic traits, or trying to hide or suppress them to fit in with societal expectations, is a significant risk factor for burnout. Co-occurring conditions, such as depression, anxiety, or chronic pain, can both contribute to and worsen during autistic burnout. These conditions may exacerbate the exhaustion and make it even more challenging for individuals to cope with daily life.


Furthermore, a lack of autism awareness and acceptance in society can contribute to burnout. Autistic individuals may face bullying, exclusion, and trauma, which can further deplete their energy and resilience.


It is crucial for healthcare providers and those who support or work with autistic individuals to recognise the signs of autistic burnout and provide appropriate support. By understanding the unique challenges faced by autistic individuals and creating environments that promote acceptance and understanding, we can help prevent and mitigate the impact of burnout on their wellbeing.


Overthinking and Autism: Breaking the Cycle and Finding Positive Coping Strategies

Navigating life with autism can be a unique journey filled with challenges and triumphs. Coping skills for autism are strategies and techniques designed to help individuals with Autism Spectrum Condition (ASC) manage the challenges they face in daily life. These skills can range from sensory regulation methods to cognitive strategies, and they are incredibly important for enhancing the quality of life for both children and adults with ASC.


Some coping skills tailored for those on the spectrum include:


Cognitive Behavioral Therapy (CBT), which is a fantastic way to help people with autism understand their thought patterns and emotions. CBT focuses on cognitive strategies that can help manage anxiety and stress, making it incredibly important for autistic children and adults alike.


Mindfulness and relaxation techniques are also crucial coping skills for individuals with autism. Techniques like deep breathing and meditation can help manage stressful situations and feelings of anxiety and stress.


Sensory tools, such as weighted blankets or fidget spinners, can be extremely helpful in calming someone with autism. These tools are designed to help manage sensory overload, which is a common issue among children on the autism spectrum.


The Importance of Downtime: Nurturing Mental Health and Preventing Burnout

Transitioning from the previous section on the importance of downtime and mental health, it's crucial to recognise that this issue is especially relevant for autistic individuals and those who support or work with them. The fast-paced world of working professionals can be even more overwhelming for autistic individuals, as they may experience additional challenges related to sensory processing, social interactions, and communication.


Autistic burnout is a term used to describe chronic exhaustion and the loss of skills that can occur when an individual's internal reserves are used up. This can manifest as intense physical, mental, or emotional exhaustion, overthinking, feeling nervous around others, insecurity when alone, and drowsiness during the day. Difficulty sleeping and insomnia are also common symptoms that autistic individuals may experience due to the heightened levels of anxiety and sensory overload they may face.


In order to prevent and manage autistic burnout, it is essential to prioritise downtime and self-care. Autistic individuals may need more frequent and longer periods of rest and relaxation in order to recharge and recover from the demands of daily life. This could include engaging in preferred activities, practicing sensory self-regulation techniques, or simply having quiet time alone.


Setting clear boundaries is also crucial for preventing burnout. Autistic individuals may have specific needs and preferences regarding their environment, routines, and interactions. It's important for employers, colleagues, and support networks to respect and accommodate these boundaries in order to create a more inclusive and supportive work environment.


Developing resilience is another key aspect of preventing burnout. Autistic individuals may face unique challenges in the workplace, but with the right support and coping strategies, they can navigate and overcome these obstacles. Building resilience involves identifying and leveraging strengths, seeking support when needed, and practicing self-advocacy.


Finding the Positives: Harnessing the Strengths of Autism and Overcoming Overthinking

In the previous section, we discussed the challenges and difficulties often associated with autism. However, it's crucial to shift the narrative and recognise the unique strengths that individuals with autism possess. One common trait among autistic individuals is overthinking, but with the right support and strategies, it can be turned into a positive attribute.


By understanding and embracing the strengths of autism, we can create a more inclusive and accepting society. Individuals with autism often have exceptional attention to detail and strong problem-solving abilities, which can be valuable in various fields such as technology, engineering, and research. These strengths should be celebrated and nurtured, allowing individuals with autism to thrive in both personal and professional settings.


Overthinking can be overcome by developing coping mechanisms, such as mindfulness techniques and cognitive behavioral therapy. These strategies enable individuals with autism to effectively manage their thoughts and focus on the task at hand. By providing appropriate support and accommodations, individuals with autism can learn to navigate their overthinking tendencies and channel their unique strengths into productive endeavors.


It's important to shift the narrative surrounding autism from a solely negative perspective to one that acknowledges and celebrates the strengths and abilities of individuals on the autism spectrum. By promoting understanding and acceptance of autism, we can create a more inclusive society that values diversity and empowers individuals with autism to reach their full potential.


Organisations and schools play a crucial role in creating an inclusive environment. By implementing strategies and accommodations that support individuals with autism, they can provide opportunities for these individuals to showcase their unique strengths. It's important to create a space where individuals with autism feel understood, accepted, and empowered.


Final thoughts

Remember, this is just me putting together what I think, I'm no expert in anything other than my own life but I think it's important to share things and open up discussion. I'm not saying I'm right, I'm just sharing...well, me! Living with autism and overthinking can be a challenging combination, but it is important to remember that there is hope and support available. By recognising the signs of autistic burnout and understanding the link between autism and overthinking, individuals can take proactive steps to break the cycle and find positive coping strategies. Emphasising the importance of downtime and self-care is crucial in nurturing mental health and preventing burnout. Additionally, it is essential to recognise and harness the unique strengths of autism, as they can serve as powerful tools in overcoming overthinking and thriving. With the right support and strategies, autistic individuals can lead fulfilling lives and find balance amidst the challenges of overthinking. For those who support or work with autistic individuals, it is crucial to provide understanding, patience, and resources to help them navigate the complexities of overthinking. Together, we can create a world that embraces and supports the neurodivergent community, allowing them to thrive and reach their full potential.



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